If you’re new to the fitness section of Tom’s Guide, you’ll be happy to hear that we love nothing more than accepting a fitness challenge, no matter how strange or amazing it may be. from work 100 kettlebell swings a day for a week to me 100 dead insects a dayWe really enjoy focusing on deep diving into one particular exercise.
On the agenda this week – hammer curls.
Similar to the biceps curl, the hammer technique works the biceps muscles. The main difference between hammer curl and bicep curl is that the former works the muscles in the upper and lower part of the arm – the biceps and forearm. Both can be used to build stronger biceps, but people often find that they can lift a little heavier with hammer curls, as more muscles are activated. Read on to find out how to do hammer curls, and what happened when you did 100 of them every day for a week.
Remember, what works for me may not be right for you and your body, and if you’re returning to exercise after an injury, or if you’re completely new to curls, doing 100 a day isn’t recommended. It’s also a good idea to check your form with a personal trainer before adding weight or reps to a movement. Looking for more workout inspiration? over here The best biceps exercises To increase your arm muscles as well Chris Hemsworth’s precision arm workout was used to get him in shape to play Thor.
How does a hammer bender work?
To do hammer curls, get a set of dumbbells (check out the The best adjustable dumbbells to lift weights at home here) and stand with your feet hip-width apart. Do not lock your legs – keep the knee gently bent. Hold a dumbbell in each hand with your palms facing toward your body and your thumbs facing forward. Bend at the elbow and raise your lower arms to pull the weights up to your shoulders. Pause here, then lower the weights back to the starting position.
Make sure to keep your abdominal muscles engaged throughout the movement to protect your lower back.
I Did 100 Hammer Curls A Day For A Week – Here’s What Happened
Biceps really felt it
Hammer curls target the biceps brachii muscle responsible for elbow flexion. As a runner, I don’t tend to spend a lot of time strength training in the gym, and when I do, I tend to focus on my lower body. On the first day of this challenge, I grabbed a set of 15-pound dumbbells and started curling up, doing four sets of 25 reps. After my first set i really felt this set and the next day i had a hard time washing my hair.
Slow and steady really wins the race
It’s very tempting to rush through this exercise, but keeping the movement slow and controlled is essential. I asked a personal trainer at my local gym to take a look at my form and he reminded me that the movement had to come from my biceps, and that when I got tired, I would swing my arms, using the momentum to lift the weight. He advised me to lose weight and I worked on improving my figure.
Taking your time doing the flexion exercise and then straightening the arm keeps the muscles engaged longer, so if in doubt, slow it down.
I had to control my floating elbow
Another form error referred to by the personal trainer is my “floating elbow”. The elbows should remain tucked into the body during this exercise — let them float to the side, and you’ll be working your shoulders, not your biceps. The personal trainer told me to keep my arms folded and to consider moving from the elbow.
I enjoyed the variety
Like all of my fitness challenges, after a few days, I got bored with the move. Fortunately, hammer curls can be mixed—some days I choose to do hammer curls alternately, focusing on one arm at a time. On the last day, I did 100 hammer squats for more of a total-body workout—after lifting the weights to your shoulders, drop into a squat. When you stand back up, complete the second half of the braid.
I will do more in the future
700 hammer curls later, I definitely feel like I got that move down. My hands were hurting as much as my biceps (a sign I need to work on my grip strength), but I definitely feel more confident in hammer curling in the future. Of course, my arms don’t look any different — sadly, it takes over a week to build visible muscle, but me Poetry Stronger, and that I’ve been working on my triceps really hard.
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